Thursday Jan 19

A) Machine Conditioning: (6:00)
(6:00) Assault Bike OR Row OR Ski Sprints OR Shuttle Run (ATHLETE CHOICE)
EMOM 6:
:10 Sprint
:50 Recovery Pace
**Rest 10-15:00 to recover from Part A
B) EMOM 20:
Min 1) 15/12 Cal Row
Min 2) 15 Burpee
Min 3) 12 Box Jump Overs to Step Down (RX: 24/20)
Min 4) 4 down and back shuttle run (50′ down and 50′ back = 1)
Min 5) Rest
*SCORE — Completed rounds — top score of 20
C) 8:00 Coach Led Mobility & Stretch
1:00 ea leg — Couch Stretch (2:00 total)
1:00 ea leg — Pigeon Stretch (2:00 total)
1:00 T-Spine Foam Roll
1:00 Pancake Stretch
1:00 Pike Stretch
1:00 Doorframe Stretch (each athlete in a squat rack)
OPTIONAL WORK:
20:00 Stretch and Mobility

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD